Crab Meat vs. Almonds
Nutrition comparison of Crab Meat and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and almonds:
- Both almonds and crab meat are high in calcium, potassium and protein.
- Almond has more thiamin and riboflavin, however, crab meat contains more pantothenic acid and Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber and iron.
- Crab meat has signficantly less carbohydrates than almond.
- Crab meat has signficantly less saturated fat than almond.
- For omega-3 fatty acids, crab meat has more dha and epa than almond.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and crab meat has 86% less calories than almond - almond has 579 calories per 100 grams and crab meat has 83 calories.
For macronutrient ratios, crab meat is much heavier in protein, lighter in carbs and much lighter in fat compared to almonds per calorie. Crab meat has a macronutrient ratio of 92:0:8 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Almonds | |
|---|---|---|
| Protein | 92% | 14% |
| Carbohydrates | ~ | 14% |
| Fat | 8% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Crab meat has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and crab meat does not contain significant amounts.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than crab meat - almond has 12.5g of dietary fiber per 100 grams and crab meat does not contain significant amounts.
sugar
Crab meat has less sugar than almond - almond has 4.4g of sugar per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both almonds and crab meat are high in protein. Almond has 18% more protein than crab meat - almond has 21.2g of protein per 100 grams and crab meat has 17.9g of protein.
Fat
saturated fat
Crab meat has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.
trans fat
Both almonds and crab meat are low in trans fat - almond has 0.02g of trans fat per 100 grams and crab meat has 0.01g of trans fat.
cholesterol
Almond has less cholesterol than crab meat - crab meat has 97mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin C
Crab meat has more Vitamin C than almond - crab meat has 3.3mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Crab meat and almonds contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 12 times more Vitamin E than crab meat - almond has 25.6mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.
Vitamin K
Crab meat and almonds contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin and riboflavin, however, crab meat contains more pantothenic acid and Vitamin B12. Both crab meat and almonds contain significant amounts of niacin, Vitamin B6 and folate.
| Crab Meat | Almonds | |
|---|---|---|
| Thiamin | 0.023 MG | 0.205 MG |
| Riboflavin | 0.093 MG | 1.138 MG |
| Niacin | 2.747 MG | 3.618 MG |
| Pantothenic acid | 0.997 MG | 0.471 MG |
| Vitamin B6 | 0.156 MG | 0.137 MG |
| Folate | 51 UG | 44 UG |
| Vitamin B12 | 3.33 UG | ~ |
Minerals
calcium
Both almonds and crab meat are high in calcium. Almond has 196% more calcium than crab meat - almond has 269mg of calcium per 100 grams and crab meat has 91mg of calcium.
iron
Almond is an excellent source of iron and it has 642% more iron than crab meat - almond has 3.7mg of iron per 100 grams and crab meat has 0.5mg of iron.
potassium
Both almonds and crab meat are high in potassium. Almond has 183% more potassium than crab meat - almond has 733mg of potassium per 100 grams and crab meat has 259mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, crab meat has more DHA and EPA than almond per 100 grams. Both crab meat and almonds contain small amounts of alpha linoleic acid (ALA).
| Crab Meat | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.003 G |
| DHA | 0.067 G | ~ |
| EPA | 0.101 G | ~ |
| DPA | 0.009 G | ~ |
| Total | 0.186 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than crab meat per 100 grams.
| Crab Meat | Almonds | |
|---|---|---|
| other omega 6 | 0.005 G | 0.002 G |
| linoleic acid | 0.02 G | 12.324 G |
| Total | 0.025 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Crab Meat g
()
|
Daily Values (%) |
Almonds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or crab meat contain more calories in 100 grams?Almond is high in calories and crab meat has 90% less calories than almond - almond has 579 calories in 100g and crab meat has 83 calories.
Is almonds or crab meat better for protein?
Both almonds and crab meat are high in protein. Almond has 20% more protein than crab meat - almond has 21.2g of protein per 100 grams and crab meat has 17.9g of protein.
Does almonds or crab meat contain more calcium?
Both almonds and crab meat are high in calcium. Almond has 200% more calcium than crab meat - almond has 269mg of calcium in 100 grams and crab meat has 91mg of calcium.
Does almonds or crab meat contain more iron?
Almond is an abundant source of iron and it has 640% more iron than crab meat - almond has 3.7mg of iron in 100 grams and crab meat has 0.5mg of iron.
Does almonds or crab meat contain more potassium?
Both almonds and crab meat are high in potassium. Almond has 180% more potassium than crab meat - almond has 733mg of potassium in 100 grams and crab meat has 259mg of potassium.